Foot and Leg Cramps

Cramp:
Cramps are a sudden, involuntary, painful muscular contraction. It is a sudden pain that you get when the muscles in a particular part of the body tighten, usually by cold or too much of exercise.

Muscle Cramp:
A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. There are varieties of causes and types of muscle cramp. Numerous medicines also can cause muscle cramps. Most of the muscle cramps can be stopped if the muscle can be stretched. Muscle cramps can be prevented.

Cramps can occur in a skeletal muscle, but are common in legs, feet and muscles that cross two joints (e.g.: the calf muscle). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:
(1) Back of leg/calf (gastrocnemius)
(2) Back of thigh (hamstrings)
(3) Front of thigh (quadriceps)
(4) Feet, hands, arms and abdomen.

The intensity of muscle cramps ranges from slight to severe pain. A cramped feels rock hard and last for a few seconds to several minutes or longer. It is common for cramps to ease up and then return several times before they go away entirely.

Causes:
The exact cause is not known, but experts think that it is related to poor flexibility of muscles, muscle fatigue of doing new activities. Other factors such as dehydration, depletion of electrolytes (potassium, sodium, calcium or magnesium), injuries, and inflammation and nerve damage can cause cramps. Cramps are more common during exercise in the heat because sweat contain fluid as well as electrolytes. When these nutrients fall below a certain level, the incidents of muscle spasms increase.

Athletes are more likely to get cramps when the body is not conditioned and therefore subject to fatigue. Cramps often develop near the end of intense or prolonged exercise or the night after.

Treatment of Muscle cramp:
Muscle cramps usually go away without treatment. If it persists
(1) Stop the activity that causes cramp.
(2) Gently stretch and massage the cramping muscle.
(3) Hold the joint in a stretched position until the cramp stops.

Prevention:
(1)Improve fitness and avoid muscle fatigue.
(2) Warm up regularly before exercise and stretch after it.
(3) Stretch the calf muscle.
(4) Stretch the hamstring muscle.
(5) Stretch the quadriceps muscle.

Leg cramps:
Leg cramps or spasms are a painful tightening of the muscles in the leg. Staying bed for long periods of time also can cause leg or foot cramps. Leg cramps can be recognized by the sudden pain or discomfort in a leg or foot and a tight or stiff feeling. Nocturnal night cramps occur during the night or while at rest. The cramps can affect persons of any age group, but they occur mostly in middle aged and older people. The exact cause of night cramps has not identified by the researchers. The problem is most likely with nerves controlling the muscles rather than with the muscles themselves.

Causes:
The cramps are caused by overexertion of muscles, structural disorders, standing on concrete, prolonged sitting, inappropriate leg positions, or dehydration. Less common causes include diabetes, Parkinson’s disease, hypoglycemia, anemia, thyroid, endocrine disorders and use of some medications. Low levels of certain minerals known as electrolytes have been linked to leg cramps. Certain drugs, pregnant women and dialysis patients often complain of leg cramps.

Treatment:
(1) When cramping occurs, try walking on the affected leg and elevate it.
(2) Stretch your calf by grabbing toes and pulling them upward towards your knee, especially with your leg extended straight.
(3) Take a hot shower bath or apply an ice massage to the cramped muscle.

Persisted or severe cramps are treated with medication

Prevention:
To prevent cramping consider a regular use of electrolytes. Stretching your calves regularly during the day and at night will help. Prevent night cramps by stretching you calf muscles with wall pushups and applying a heating pad for ten minutes before going to bed. Keeping the blanket loose at the foot will prevent unnatural positioning of your feet which can cause night cramps.

Foot cramps:
A Foot cramp is the tightening or painful contraction in the middle of the foot and tries to crush the foot in vise. In many cases, the deep muscles in the foot actually knot up and contract.
(1) An overworked foot can be susceptible to foot cramps.
(2) Poor circulation of oxygen being carried to the foot.
(3) Lack of potassium.
(4) Dehydration.
(5) Changing hormone levels.
(6) Pinched nerves- caused when the electrical impulse from the brain cannot reach the muscles.
(7) Alcohol or tobacco use
(8) Nutritional deficiency.
(9) Environmental toxicity such as poison from factories, contaminated water.
(10) Chemical sensitivity.

Treatment:
(1) Slowly pull the foot away from the cramping position and hold it there until the foot cramp disappears. Massage the foot for 5 to 10 minutes until feels better.
(2) Take a dose of aspirin or ibuprofen to relieve foot cramp.
(3) Elevate your foot to the level of your waist.
(4) Use moist heat on the foot cramp three times a day if it is chronic.
(5) Soak the foot in warm water.
(6) If necessary wrap the foot in an elastic bandage.
(7) If it is an athletic injury, apply ice pack but not directly.
(8) Stay off your foot and give a chance to heal.
(9) See a doctor if it is chronic.